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Exercising and High Blood Pressure
Getting Active to Control High Blood Pressure
Physical activity not only helps control high blood pressure, also known as hypertension, it also helps you manage your weight, strengthen your heart and lower your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.
Exercise in our culture may not “just happen.” But taking charge of your fitness may be one of the best decisions you’ll ever make. The choice is yours. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly. People who aren't physically active are much more likely to have health problems, like heart attack and stroke. On the other hand, regular physical activity helps to lower blood pressure, control weight and reduce stress.
For overall health benefits to the heart, lungs and circulation, get regular aerobic activity using the following guidelines:
- For most healthy people, get the equivalent of at least 150 minutes (two hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking.
- You can break up your weekly physical activity goal however you like. An easy plan to remember is 30 minutes a day on at least five days a week.
- Physical activity should be spread throughout the week.
- Include flexibility and stretching exercises.
- Include muscle-strengthening activity at least two days each week.
When it comes to physical activity, just get moving. Find ways to enjoy and savor the benefits as you gradually increase your activity level. If you love the outdoors, combine it with exercise and enjoy the scenery while you walk or jog. If you love to listen to audiobooks, enjoy them while you use an elliptical machine. These activities are especially beneficial when done regularly:
- Brisk walking, hiking or stair-climbing
- Jogging, running, bicycling, rowing or swimming
- Fitness classes at your appropriate level
- Activities such as team sports, a dance class or fitness games
A variety of activity helps you stay interested and motivated. When you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury so you can maintain a good level of heart-healthy fitness for many years.
Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
Adults with chronic or other conditions such as pregnancy should talk with their health care professional to determine whether their conditions limit their ability to do regular physical activity.
To access the full article on how exercise helps high blood pressure, click here.
In partnership with the YMCA, Hally Health focuses on a variety of topics aimed at people of any age or fitness level who want to stay healthy and active. Try this 10-Minute Flow workout that’s sure to get your heart pumping. To view all our YMCA partnership fitness videos throughout the month, please visit hally.com or Facebook.com/HealthAlliance.